Leg training is pretty simple just painful even if done correctly, the muscle soreness you get from leg training should be more excruciating than any other muscle soreness that you ever experience, fact. In my opinion these 4 exercises are the best for overall leg development.
• Leg Extension
• Lying leg curls
• Stiff Deadlifts
The first exercise I do is leg extensions to pre exhaust my quads mainly, I start with 3 sets of light weight but doing 15-20 controlled reps to get the blood flowing within my quads. Then I will do 4 straight working heavy sets of 12 reps. Make every rep count! Squats in my opinion are the best overall exercise to promote the release of growth hormone.
Squats separate the men from the boys. Squatting is one of the easiest exercises that can be performed but if you’re not careful it can be one of the hardest to perform safely – so make sure you use correct form. Hack squats, front squats and back squats – they are all good!! I would start like this, light weight getting heavier for your first 2 sets 12-15 reps then when you’ve done your warm up sets you’re ready for your main working sets. I would do 4 sets of 6 reps going as heavy as possible but with correct form so your last 2 reps should be hard to achieve. Then do 2 more sets - go back to the weight you used on your warm up sets and do 15-20 reps for these 2 sets.
The lying leg curl is a great exercise to isolate the hamstrings, down the back of the leg. I would do 15 reps for 4 sets going up the weight with each set.
Stiff Deadlifts, this hit the hamstrings, gluteus and lower back and is my main exercise to hit the gluteus hard. I would do 2 light warm up sets 10-15 reps then do 5 straight heavy sets of 7 reps per set with 90 seconds rest in between.
Want big strong legs? Give these a go!